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Daily Workout WOD, May 11, 2022

5.11.22

Metcon
200m Run
Then for 8 mins cycle through:
50 Single Under Jump Rope
5/side DB Plank Row
5/side Half Kneeling DB Strict Press
5/side Hang DB Snatch
5 Barbell Half Jumps Squats or Jump Squats (as high as possible)
Metcon
Technical Focus: Snatch Pull + Power Snatch
Pause both movements for 2 secs at the knees. Focus on bringing the bar to your hips and your hips to the bar. High vertical elbow on the pull and do the same on the Snatch. Vertical pull before bending back to finish your pull.
Power Snatch (EMOM x 10 mins: 1 Power Snatch)
Start the EMOM at about 70% of your 1RM and build to a heavy 1RM for the day!
Metcon (Time)
AQAP complete:
30 Power Snatches (135-95 – 115-80 – 75/55)

Time Cap: 5 mins
Metcon (Time)
AQAP complete:
2000/1500m Row or 100/75 Cal Assault Bike

Time Cap: 10 mins

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